Enlighten the Body With This Simple Hatha Yoga Sequence

This well-rounded Hatha yoga sequence starts off with classical Hatha Sun Salutations, moves through steady holds in poses that twist the spine in all directions, and finishes off with pranayama to calm the mind.

So, what is the difference between a Hatha yoga sequence and other yoga styles?

While most share the same postures, the overriding trend in modern yoga is variations of Surya Namaskar A and B that are woven together in a flow.

In Hatha yoga, Sun Salutations are simply used as a warm-up. The poses that follow are generally held for longer than they are in other styles: from 30 seconds to several minutes. This Hatha yoga sequence gives the body time to settle into the posture and the mind a chance to go inward.

Bridge pose makes an excellent counter pose to Shoulderstand pose as the mid and lower spine are stretched in the opposite direction. When combined with Fish pose, the three poses balance each other perfectly.

2. With your arms by your sides and palms on the floor, inhale and lift your hips toward the sky. Take it a step further by interlacing your fingers on the floor and using this grip to shimmy your shoulders underneath you.

2. Close your right nostril with your thumb and slowly and gently inhale through the left nostril. Close the left nostril with your ring finger, then slowly and gently exhale through the right nostril. Inhale through the right, close with the thumb, then exhale through the left. This is one round.

3. Practice five to 10 rounds; all breaths smooth and without strain.

4. Altogether, this Hatha yoga sequence takes around 20 minutes to complete. Add in more Sun Salutations or some standing poses such as Tree pose and Eagle pose to elongate this Hatha yoga sequence, and don’t forget to spend some time resting in Savasana to finish it off.

Julie Bernier teaches women the art of self-care so that they feel their healthiest and happiest in their own unique bodies. This holistic approach to individualized wellness is rooted in the ancient Indian knowledge of ayurveda: a complete medical science and way of life which explains that our wellbeing blossoms when we align ourselves with nature. Julie is a registered ayurvedic practitioner by the Association of Ayurvedic Professionals of North America (AAPNA), a Certified Massage Therapist, and a classical hatha yoga teacher. She studied each of these modalities in the US and straight from the source in India. Connect with Julie at trueayurveda.com, on Instagram, or on Facebook. True Ayurveda, Facebook, or Instagram.